The platypus walk is one useful place to start: it combines a wide squat with controlled steps forward and backward, challenging lower-body strength and mobility without requiring equipment. It is a coach’s recommendation—not a proven best exercise for everyone or a complete lower-body program.
What is the platypus walk?
It is a squat walk performed in a stance wider than shoulder width, with the thighs roughly parallel to the floor. Unlike a duck walk, which is performed in a deeper squat, the platypus walk keeps the hips higher. Fitness editor and coach Sam Hopes recommends it as a drill for squat mobility, lower-body strength and glute engagement. That rationale is coaching guidance, not evidence from a controlled trial showing that the exercise produces a particular result. Tom’s Guide
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How to do a bodyweight platypus walk
- Stand with your feet wider than shoulder width and turn your toes slightly outward. Place your hands behind your head and draw your elbows back.
- Bend your knees and sit into a squat, keeping your chest lifted and back straight. Aim for thighs roughly parallel to the floor; use a shallower position if needed to maintain control.
- Take small steps forward without changing the distance between your feet. Keep your core engaged and land through the whole foot, leading with the heel.
- Reverse your steps to return to where you started, maintaining the same squat position as comfortably as you can.
If your chest drops forward or you cannot keep your balance, make the squat shallower or stop. The goal is controlled movement, not covering distance at the expense of form.
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How to scale the movement and structure a session
Start with a manageable range
If the full squat walk feels difficult, begin in a higher squat and take shorter steps. Progress toward a lower position or longer bouts gradually rather than forcing depth. CDC guidance recommends starting slowly and increasing activity time or challenge over time. If you have a chronic health condition, CDC advises discussing suitable activity with a health care provider. CDC adult physical activity guidance
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Use sample formats as examples, not prescriptions
Hopes’ examples are 45 seconds of work followed by 15 seconds of rest for five to six rounds, or three to four sets of up to 20 repetitions for a loaded version. These are one coach’s suggested formats, not universal targets; choose a duration or number of steps that lets you keep a controlled squat. The bodyweight version needs no equipment. As strength increases, Hopes suggests optionally holding a dumbbell or kettlebell. Tom’s Guide
When to choose another lower-body drill
The platypus walk is not the only way to work on lower-body mobility or stability. The American Council on Exercise (ACE) describes options including kneeling glute circles, lunge variations and mini-band squat hip abduction. Its guidance favors establishing mobility and stability before progressing to larger movements, external load or higher intensity. The reviewed guidance does not establish that the platypus walk is superior to these alternatives. ACE’s lower-body mobility and stability exercises
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How it fits into overall activity
The UK Chief Medical Officers’ adult guidance recommends at least 150 minutes of moderate-intensity physical activity each week and muscle-strengthening activity on at least two days. Those are broad population recommendations, not results attributed to the platypus walk; this single drill should not be treated as a complete strength program. UK Chief Medical Officers’ physical activity guidelines
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